This one hour at home upper body workout requires only a set of dumbbells, but in all reality, a lack of equipment is not enough of an excuse to keep you from attempting this routine – you will be doing enough reps that you will be feeling it in your muscles, even if you don’t use any weight at all.If you don’t have any weights at home, focus on working against yourself throughout the entire routine and you will still get in a great workout for the arms, back, and shoulders.

This workout is an excellent way to wake yourself up at any time during the day, particularly if you are stuck at a desk job all day. With that said, we don’t recommend that you jump straight into a high intensity workout like this one from a dead start. For example, if you’ve been sitting at a computer desk all day long, you are going to want to walk around for a few minutes before you start into a moderately demanding routine like this one so that you make sure that you aren’t going to shock your system too drastically, or end up working out on cold muscles and needlessly injuring something.

4. HIIT the Deck Cardio - At Home High intensity Interval Training Workout

If you have tried any of our “When I say Jump” HIIT routines, you will be familiar with the concept of this one. When we say “Down”, hit the deck – Essentially, you are stopping whatever you are doing, no matter what part of a repetition that you are at, and dropping to the floor in a high plank (yes, this is an undercover burpee, but we have cleverly disguised under a thin veil of fun unpredictability, so that you hopefully comply). Don’t try to move at the same exact pace as we do in the video; move as fast or as slow as you like, so that you can react quickly & naturally to the “Down” commands.

There are ten different bodyweight exercises for the upper body. We will be doing each for just 30 seconds before we move immediately into the next interval. This is a fast moving video with no rest periods at all; we move directly from one exercise to another, so watch the top left corner of your screen towards the end of each 30 second interval for a preview of the upcoming move.

Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. Aside from the initial calorie burn, it’s an opportunity to build lean muscle, and with time and diligence, you can raise your resting metabolism. Many of the exercises engage a lot more than just the muscles of the upper body, though this routine focuses most intensely on the shoulders, arms, chest, and upper back. This workout is appropriate for both men and women.

If you decide to brave this workout, you will go through a 6 minute cardio warm up, a 32 minute HIIT routine, 25 minutes of strength training, 11 minutes of abs, and a thorough cool down and stretch. We try to keep it fun, but make no mistake that this will be work!We give you a couple of water breaks throughout the video and we strongly suggest that you take them. In fact, this workout is long enough that it’s not a bad idea to even take a snack break, just to make sure that you have enough fuel to make it through the entire routine with your 100% best effort.

8. 30-Minute Bodyweight Bootcamp Workout You Can Do Anywhere

Let NYC-based celebrity trainer Adam Rosante lead you through his kick-ass bodyweight bootcamp workout. It's 30 minutes that will leave you dripping with sweat! Every move is a full-body exercise that will leave your muscles quivering. With no equipment needed, you can do this workout anywhere. So stop with the excuses and press play. We will warm you up, work you out, cool you down, and motivate you throughout this sweat session.

9. When I Say Jump HIIT Cardio Round 2 - Fat Burning At Home Cardio

There are 12 different intervals of bodyweight cardio exercises. Each interval lasts one full minute. Throughout that minute, we will be calling out either “Jump” or “Down”. When we say “Jump” – stop what you are doing in the middle of whichever exercise we’re on, get on your feet and jump upwards. When we say “Down”, immediately drop to the ground in a high plank, and then jump back upright (essentially performing a Burpee).

10. WAKE UP with this 4 Minute Tabata Routine for Women

If you struggle to feel awake in the mornings try this 4 minute wake up Tabata with me!The four moves for today are:1) Dive Bombers 2) Pushup Breakdancer Kicks3) Twisted Lunges4) Wild Thing Pushups You can play the video and follow along with me to complete the intervals. See the second round for beginner modifications